RULE 1: Breakfast
A healthy breakfast should have an intake of between 300-400 calories per serving. It should have at least 10 grams of protein, healthy fat, or fiber. Just to mention a few examples, for protein, egg whites fit the profile, healthy fats are things like cheese or butter, which are great for breakfast, for fiber chia seeds, oatmeal, cornflakes etc. a blend of this is a power packed breakfast.
RULE 2: Snacking
For snacking, a serving of between 100-200 calories is sufficient for meals spaced between 3 hours or more. It should include at least 4 grams of healthy fat, fiber, or protein to promote satiety.
Avoid processed foods that contain refined sugars.
RULE 3: Lunch
For lunch, an intake of between 400-500 calories is sufficient. The serving should consist of 50% veggies and at least 5% fiber. Examples here are mash potatoes, kales or a blend of mixed vegetables salads, which also tick the fiber box.
Avoid processed foods and refined sugars during lunch.
RULE 4: Dinner
Just like lunch, an intake of between 400-500 calories per serving should do the trick. The serving should contain at least 50% non-starchy veggies, 25% of lean proteins, and more than 20% whole grains and legumes. Examples of non-starchy veggies are asparagus, beans, cucumbers, lean proteins are foods like soy, lean meat, white-poultry meat, eggs etc. examples of whole grains and legumes are; barley, brown rice, oatmeal, also including and not limited to beans, peas, lentils and peanuts for legumes etc.
Also, avoid processed foods and refined sugars.
RULE 5: Daily treats
Learn to live a little, allow yourself a treat of between 100-200 calories per day. With every treat remember to live healthy too, the treat should have 15grams or less of sugar per serving. Examples here are warmed berries with honey and fresh cheese or cheese sandwiches. All these examples fall within the range of calories mentioned above.
If it gives you a buzz then that’s your treat for the day.